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Family Fun in Spring
By MORE Team

Having MORE Fun with Your Kids

Here at MORE, we feel that we’ve been a bit remiss in our offerings to the family folk out there. To our readers it may seem like Hangzhouvians’ lives are all about drinking and party. It’s may be true that there are tons of alchies and party animals out there, but there are also lots of mommies and daddies, and they are wondering where they can take their kids to picnic or on a weekend trip, or maybe just be on a farm to get close to nature. Spring is in full throttle, and it’s a fabulous time to get out with the tiny tots before the unbearable heat of the Hangzhou summer engulfs us. So, here we have gathered a collection of info for those of you who have children, and for a change, we are giving you parents some fun places to explore. Enjoy!!

 

Picnic & Parks

Gu Shan (Solitary Hill) 孤山

It’s been called Solitary Hill because it’s a small peninsula. It’s only 35 meters high, but when you walk around, it feels like you’re in a forest. With a fascinating history and association with calligraphy and ancient poets, Gu Shan gives you a chance to glimpse an element of Chinese culture. Gu Shan is one of the best spots to view West Lake, and there are lots of places you can sit under the trees and enjoy your family time with a picnic. It’s centrally located, which makes it a good spot to hit if you’ve only got an afternoon.

How to Get There? Take Tourist line 10, get off at the Xiling Qiao stop, or take bus 7, 27, get off at the Geling stop. 

Ticket Price: free 

 

Taiziwan Park (Prince Bay Park) 太子湾公园

Taiziwan Park, a.k.a. Prince Bay Park, is located on the part of Nanshan Road which loops around to the southwest side of West Lake. It is a beautiful oasis amongst the busy walkways around the lake and is a particular hot spot for wedding photos and the annual tulip exhibition. It’s said that this used to be the site of Cuanyuan Garden (攒园), the garden for temporarily keeping the coffins of two princes in the Southern Song Dynasty (1127-1279), hence the name. When spring hits, this park becomes one of the best spots for picnicking or just hanging out. Wander around the park, and you’ll see flowers as well as Japanese apple and cherry trees in full bloom everywhere.

How to Get There? Take bus K4 and 514, get off at the Sudi Park stop. 

Ticket Price: free 

Hours: 8:30am - 4:30pm

 

Xiang Lake

The Xiaoshan government has spent the past several years developing this area, creating a scenic spot to give Hangzhouvians an alternative to the tourist saturated West Lake. Xiang Lake is big and getting even bigger; it’s rumored that by next year, it will be even larger than the West Lake scenic area. Here you’ll find plenty of lawns to recline on for a nice family picnic. If you don’t feel like hauling your own food, there are nice restaurants to eat in. Walk, ride a bike, take a boat to explore the lake. Around the lake there are also spots for the tykes, like the amusement park Hangzhou Paradise and Hangzhou Polar Ocean World.

How to Get There? Take Line 1 of the metro to the Xiang Lake stop.   

Ticket Price: Hangzhou Paradise: 160RMB; Polar Ocean World: 240RMB

Hours: Hangzhou Paradise: 10am~9pm (Jun. 29 to Aug. 31); 10am – 5pm (Sep. 1 to Jun. 28); Polar Ocean World: 9am - 5pm

 

Hangzhou Taoyuan Barbecue 杭州桃园烧烤

This place is located in Liangzhu town (良渚镇石桥村68号) it the north of Hangzhou. They provide more than just barbecues: there is vegetable and fruit picking, fishing, biking, chess and tea rooms, a children's playground and laser tag (CS style). You can bring your own food, or they have a BBQ set which includes all the BBQ equipment, table and chairs, oil, honey, spices, and the usual Hangzhou BBQ fare plus some Longjing Tea. This place can also be a weekend escape as they have accommodation as well.

How to Get There? Take bus 313 from the North Bus Station or from Hangzhou Tower block D, take bus 348 to Liangzhu People’s Square, then taxi to Ye Luwan 野芦湾.

Ticket Price: free 

Reservation: 131 7363 5592, 131 0571 7631

Website: www.hztysk.com

 

Parks

Xixi Wetland Park and the Xixi Flower Festival西溪湿地和西溪花朝节

Xixi Wetland is just a great place to spend a day. Take your family there to get close to nature. Xixi is a lush wetland that covers about ten square kilometers, of which three-and-a-half square kilometers are open to the public as a park. Get there early, and you can catch a glimpse of some rare birds.

The Xixi Flower Festival is held in the wetland and ends on May 10th. They offer three packages: The Bike Tour in Xixi Wetland, Children’s Package for games and food, and the Boat Rowing Package. Go to our website www.morehangzhou.com and search “2015 China Hangzhou Xixi Flower Festival” to find the details.

The National Wetland Museum of China is also nearby the wetland. It is open from 9am to 4:30pm every day except Mondays and holidays. The museum is a great place to take kids and people who love the natural beauty of the wetlands. Admission is free, although some special services and displays, like the 4D Theater, have a fee.

How to get there: There is free shuttle bus from Leifeng Pagoda on the south bank of the West Lake to Xixi Wetland every half an hour from 9am to 2:30pm. Passengers who hold entrance tickets for Xixi Wetland can get on the bus for free. Or take bus K506, K193, K310 and sight-seeing line 1 and get off at Xixi Wetland Stop.

Wetland Ticket: 140RMB, including a 20-minute electric boat ride.

Boat: Battery Boat: 60RMB. Row Boat: 100RMB/per boat (6 people/boat)

Hours: 8:30am - 5:30pm (Apr. 1 to Oct. 31); 8:30am – 5pm (Nov. 1 to Mar. 31) Last entry at 4:30pm.

Website: www.xixiwetland.com.cn

Haihuangxing Ecological Park 海皇星生态乐园

We found this place through a friend’s WeChat. Her son had a ball there. There’s a lot to do in the park: visit the flower and orchard plantation, pick seasonal fruit, spend the night in a bungalow, fish, camp, have a bonfire, picnic, barbecue, play on the playground and horseback ride. Arts and crafts, like kite painting or ceramics, are a lot of fun for you and your kiddo to do together – they need to be booked though (30RMB – 40RMB). You can make dumplings with your kids in the barbecue area. They provide all the things you need for cooking (2RMB/dumpling). The barbecue has a few sets from 50RMB to100RMB (child + adult). You can bring your own food; barbeque equipment runs 170RMB - 220RMB.

  

How to Get There? Take bus 308 at Huansha Road and Kaiyuan Road junction, get off at the Zhuantang stop, switch to 109 to Zhou Pu stop. Or take bus 310 at Huangchao Huayuan stop at Zijinhua Road, get off at the Liuhe Lu Beikou stop.

Ticket Price: 100RMB/person, 150RMB/one child and adult, 250RMB/one child and two adults 

Hours: 8:30am - 5pm

Website: www.haihuangxing.cn

Hangzhou Safari Park 杭州野生动物园

The Hangzhou Safari Park is a fully-fledged zoo and safari park with quite an array of exotic animals. Lions, Siberian Tigers, and the odd Hippo steal the show, but "The Naughty Monkey Cage" is good for giggles too: nit-eating Monkeys preening every conceivable part of their bodies will have you in stitches. You can take the train around the safari park or even drive yourself via private car entry. At every stop there are zookeepers, some feeding mulberry bushes to the Camels or apples the Brown Bear, or giving live chickens to the Cheetahs to squabble over. Circus, Bird and Elephant shows can be seen at various times throughout the day.

How to Get There? Take bus 514A or 514B, the station is at Putisi Road菩提寺路 and goes straight to the Safari Park.

Ticket Price: 180RMB/person, 270RMB/one child and one adult, 450RMB/one child and two adults 

Hours: 9:30am - 5pm

Website: www.hzsp.com

Song Dynasty Theme Park 宋城

Walk into the park and you are immediately thrust back to the heyday of the Southern Song Dynasty, when Hangzhou was the seat of power. Make your way through the streets to see the workshops of different trades: camphor, blacksmith, dyeing, porcelain… There are lots of things going on to keep your kids’ attention, like jugglers, shadow plays and Wu Song performances. You can visit the snack street to stuff the monsters’ faces before you hit the large-scale song and dance show Song Dynasty Eternal Love. It’s on every day from 2pm to 3pm, 6pm to 7pm, and 7:20pm to 8:20pm.

How to Get There? Take bus 4, 202, 287, 308, 318, 354, 510, 1400, or tourist bus 3, get off at the Songcheng stop.

Ticket Price: 300RMB/person, includes entry and show Song Dynasty Eternal Love   

Hours: 10am – 9pm

Website: www.songcn.com

The Farmer Park 农夫乐园

This is the place where your child can experience what farm life is like. There are areas like Xiyangyang (Happy Sheep) Park and Twelve Zodiac Cartoon Characters Park. There are also special summer activities like World of Ice, where you can ski and see ice sculptures, Night Water Carnival, where you can enjoy their laser show, and the Water Splashing Festival. At the farm, you can help them pick fruit and vegetables, hula hoop, bamboo pole dance and sing – different ways to feel the (real?) farming life.

How to Get There? Take bus 313 or 348, get off at the Liangzhu stop, keep walking 150m to reach the traffic light, turn right and walk another 700m. The Farmer Park will be on your right.

Ticket Price: 120RMB/adults, 60RMB/kids, 300RMB/two adults+one kid 

Hours: 9am – 5pm

Website: www.zjnby.com

 

Nearby

Hello Kitty Theme Park  Hello Kitty主题公园

Hello Kitty has got its own theme park in China, and it’s the largest one yet. The newly-opened park is able to accommodate at least one million people a year. Apparently, the beloved kitten also has a loyal and diehard following outside its native Japan. There are six zones with at least ten attractions in each. No roller coasters as of yet, but there is a nice selection of family-friendly rides. Regardless of what you make of the lovable Japanese feline, the Hello Kitty theme park is expected to be a massive hit and bring smiles to little girls (and boys) from all corners of China.

How to Get There? Catch a bus to Anji, which departs every 15 to 20 minutes from the North Bus Station and costs 28RMB, and then take a taxi from outside the station, which costs around 30RMB.

Ticket Price: 260RMB/adults, 200RMB/kids

Hours: 9am - 5pm

Address: 1 Tianshi Avenue, Anji, Zhejiang province (4009 778 899) 浙江省湖州市安吉县天使大道1

Website: www.hellokittypark.cn

Chocolate Happy Land 巧克力主题公园

This is Charlie and the Chocolate Factory in the real world! Chocolate Happy Land, located in the Shanghai Expo Park, has eight areas, like Chocolate Kingdom, The Garden of Eden, and The Magic Shop, to name a few. Here, visitors can see the world's largest chocolate castle – it reaches as high as ten meters and covers an area of 2,000 square meters. Ninety-eight tons of bitter sweet chocolate and sixty tons of milk chocolate were used to build it. In The Magic Garden of Eden, you will see bubbling chocolate syrup, a rainbow bridge made of candy and a chocolate waterfall. The wee ones can play with Hello Kitty, the Transformers, Garfield, Crayon Shin-chan and other well-known cartoon characters.

How to Get There? Take bus 82, 610, 170, 815, 627, 818, get off at the terminal Tongyao Road/Yaolong Road stop, take the Chocolate Happy Land free shuttle bus, which departs every 20 minutes. Or take subway line no.7, get off at the Houtan stop, take exit 4 to find the Chocolate Happy Land free shuttle bus. You will see the sign at the exit.   

Ticket Price: 120RMB/adults, 60RMB/kids

Hours: 9am - 5pm

Address: 100 Bocheng Road, Pudong, Shanghai 上海市浦东新区博成路100 (近世博大道-上钢路路口)

Tel: 021 5100 1881/8723 8583

China Dinosaurs Park 中华恐龙园

The Dinosaur Park in Changzhou is where you can live the movie Jurassic Park. Well, not really, but if your kids are into dinosaurs, this is the place to go. There are lots of enormous scale dino sculptures throughout the park, and a great museum with fossils to add some science fun to your day. It’s easy to get around with electric carts or even tandem bikes to ride. There are also some amusement park rides for teens and adults to enjoy, and in the summer months they open up their water park to cool everyone down.

How to Get There? Catch a bus to Changzhou from the North Bus Station at 89RMB, or take a train from Hangzhou or Hangzhou North Train Station for150RMB, then take a taxi, which costs around 20RMB.

Ticket Price: 230RMB/adults, 115RMB/kids

Hours: 9am - 5pm

Address: 1 Hanjiang Road, Xinbei District, Changzhou, Jiangsu 江苏常州市新北区汉江路1

Website: www.cnkly.com/DinosaursPark/Home

Coming soon: Shanghai Disney Resort

Disneyland Shanghai is set to open in the spring of 2016. The 1,000-acred theme park will include the world's largest Disney castle, a Toy Story hotel and a 'Disneytown'. It was originally due to open this year, but Disney CEO Bob Iger last week announced a delay.

Website: www. shanghaidisneyresort.com.cn

Day Care, Kindergarten & Schools

Freinet Education Centre 弗雷内教育中心

Freinet Education Centre is the only school in China authorized by the Institut Coopératif de l’Ecole Moderne (ICEM), the Fédération Internationale des Mouvements d’Ecole Moderne (FIMEM) to use and promote Freinet pedagogy. Their courses are designed in three languages (Chinese, English and French): science, art, social codes, language and sports are aimed at children from two to six years old. They also recommend and organize a number of international cultural activities. They provide weekend courses in English, French and art in small class, and also Freinet pedagogical training for teachers.

Address: Guanjiang Building, Wangjiang Park, Wangchao Road 望潮路望江公园观江楼, 0571 8701 3630; Fu Di, Tianmushan Road, inside the Xixi National Wetland Park 天目山路西溪湿地公园内高庄入口福堤旁, 0571 8601 1160

Website: www.freinet-edu.com

 

Hangzhou International School 杭州国际学校

Hangzhou International School was founded in 2001 as a sister school to the Shanghai Community International Schools with an initial enrollment of 15 students in Pre-Kindergarten through Grade 4. It currently serves over 300 students in Nursery through 12th grade.

Address: 80 Dongxin Road, Binjiang 滨江区东信路80, 0571 8669 0045

Website: https://hz.scis-his.net/

 

Gymboree 金宝贝

Founded in 1976, Gymboree is the global leader in early childhood development program. With 35 years of experience in guiding parents and their children to learn and develop together. There are more than 700 education centers in 40 countries and regions, including the UK, USA, Canada, Switzerland, France and Asia. As the wonderland for kids aged from 0 to 5, Gymboree develops the children’s potential in a systematic manner and provides learning programs via recreation, which includes play, music and art. They now operate four branches in Hangzhou.

Address: 3/F, 51 Feiyunjiang Road 飞云江路51号凤凰城3, 0571 8755 2855; 3/F, Keji Square, 90 Wensan Road (at Macheng Road) 文三路90号科技广场3(马塍路口), 0571 8195 1666; 558-560 North Jianguo Road  建国北路558-560, 0571 8813 7855; 2/F, InCity, 588 Gudun Road 古墩路588号古墩印象城 (沃尔玛) 2, 0571 8195 1221

Website: www.gymboree.com.cn

 

Shopping

Kidswant Supermarket 城西银泰孩子王

This supermarket is great – everything for expectant mothers and kids from 0 to 14 years old. One stop and you have it all! If you are pregnant and preparing for delivery, you can go there to pack your labor bag. You can also buy the baby stuff ahead of time to welcome your little angel. If you are a new mother, there you will find diapers, baby clothes, formula, baby bottles, baby oil, shampoo, shower gel, car seat… It will save you a lot of time!

Address: B1/F, Intime Mall, 380 Fengtan Road  丰潭路380号城西银泰城地下1

 

BLT

BLT is located at the foot of Kidswant. This supermarket sells imported goods. They have a nice section for imported baby stuff like formula, baby bottles, baby oil, shampoo, shower gel, diaper ointment… You’ll be amused by their brand selection.

Address: B1/F, Intime Mall, 380 Fengtan Road  丰潭路380号城西银泰城地下1

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What To Do For Chinese Lantern Festival

Lantern Festival marks the last day of the Spring Festival and officially ends the Chinese New Year celebrations. This fun festival is mostly celebrated at nighttime to see the colorful lanterns flying high in the dark sky. In addition to seeing the lanterns flying, during this festival, families gather to attend four other major activities on this special day.

The belief during this festival is by lighting a lantern, you make a wish. So Chinese families light their lanterns and pray for health, fortune, wealth or make even more precise wishes. It is said that if you want your wish to come true, you must walk under a hanging lantern and pray for what you want.

So, at the end of the day, people light their lanterns and watch them fly away in the dark sky, accompanied by fireworks. Releasing the lanterns, which are red for good luck, symbolizes people letting go of their past selves and embracing new identities for the coming year.

Another popular activity during the Lantern Festival is to guess lanterns riddles.

Lantern riddles are called 灯迷 dēng mí in Chinese, where 灯 dēng is a lantern, lamp, or light, and 迷 mí refers to a puzzle, riddle, enigma, or conundrum.

The lanterns’ owners write riddles on small strips of paper they attach to the lantern they have hanging outside their home, so visitors can try to guess and solve the riddle.

If the visitors come up with an answer to the riddle (they are usually pretty tough to guess!), they can take off the paper and give it to the lantern owner. If the visitor guessed the right answer, then they win a little gift, given by the owner.

And this is how you change your casual stroll in the streets into a delightful moment by solving riddles. Fun, right?

Lastly, a big Lantern Festival tradition is to eat 元宵 (yuán xiāo) and these sticky balls are so yummy you’d be sorry to miss out on this excuse to eat sweet stuff.

元宵 (yuán xiāo) are sticky rice dumplings that can be stuffed with white sugar, brown sugar, sesame seeds, peanuts, walnuts, rose petals, bean paste, and jujube paste, or any combination of two or three ingredients. For Chinese people, the roundness of the dumplings symbolizes the togetherness as it is a great time for family gatherings.

Here are the locations where you can watch the Lantern Festival:

Grand Canal Spring
“运河之春”灯会


Time: Feb. 19th
Location: Streets in Gongshu District 拱墅区各街道

Wushan
吴山灯会


Time: 5:30pm - 9:30pm, Jan.25th - Feb. 20th (5:30pm - 10:30pm on the 19th)
Location: Cheng Huang Ge, Wushan 吴山城隍阁景区
Tickets: 30RMB/adults, 15RMB/children

People's Square, Xiaoshan
萧山人民广场


Time:  1:30pm - 3pm on Feb. 18th - 20th. Variety performances including singing and dancing, magic, acrobatics, etc.
Location: People's Square, Xiaoshan 萧山人民广场

Xiang Lake
湘湖灯会


Time: Feb. 3rd - 19th
Location: Xiang Lake, Xiaoshan 萧山区湘湖景区

West Lake Culture Plaza
西湖文化广场


Time: Feb. 18th - 20th
Location: West Lake Culture Plaza 西湖文化广场

Qiantang Lantern Affair
钱塘灯会


Time: Feb. 19th - Mar. 4th
Location: Dengxin Lane, Tianshui Street 天水街道灯芯巷

Song Dynasty
宋城灯会


Time: Feb. 5th - 19th
Location: Song Dynasty Themed Park 宋城景区
Tickets: 290RMB

Post-Holiday Weight Loss Plan

If you gained a few pounds over the holidays, you’re not alone. The good news for seniors looking to get back on track is you can bring about weight loss by cutting 500 calories daily from your diet. That’s the equivalent of one bagel with cream cheese.

The bad news, according to a report in the New England Journal of Medicine, is most people don’t lose the one to five pounds they gained during the Christmas and Chinese New Year’s season. Aim to follow these suggestions on this list over the course of a week, and you'll be well on your way to reclaiming your waistline before you've even had a chance to pack up the holiday decorations.

Cut Sugar
The topic about sugar can go on and on, how bad is sugar? The World Health Organization recommends that adults consume no more than 6 teaspoons (about 22 grams) of sugar per day. This seems easy to control, but in fact, if you drink a bottle of any sweet drink, you will exceed the standard.

If you want to know more, we suggest you to watch this film That Sugar Film by Damon Gameau, here is a trial:
https://v.qq.com/x/cover/yxmn5h9ya3rl2e9.html
Damon Gameau becomes a human guinea-pig when he puts himself through a grueling 6 week diet consuming the equivalent of 40 teaspoons of sugar a day. That Sugar Film is one man's journey to discover the bitter truth about sugar. Damon Gameau embarks on a unique experiment to document the effects of a high sugar diet on a healthy body, consuming only foods that are commonly perceived as “healthy.”
Sugar is Sweet or white “poison”?

Drink Water
People often mistake thirst for hunger, so next time you feel like noshing, reach for water first. Drinking also helps you feel full. Some experts suggest sipping water (or iced tea) just before you sit down to a meal. Continue drinking as you eat to add volume and weight to your meal.

Try An At-home HIIT Workout
Try this 25-minute HIIT workout to torch 500 calories: 1 minute, 30 seconds of burpees; 1 minute, 30 seconds of squat jumps; 1 minute, 30 seconds of pendulums; 1 minute, 30 seconds of band jumps; and 1 minute, 30 seconds of bicep curls with bands. Repeat three times with a minute of rest in between. This sequence hits your whole body and the fast transitions keep your heart going. That way, even when the workout is over, you'll still be burning calories.

Opt For A Low-calorie Breakfast
Swap out your regular morning bagel, baozi, youtiao, fried dumplings to immediately slash 240 calories from your breakfast. And instead of flavoring it with spreading some ripe avocado on the whole wheat bread. You'll save yourself another 25 calories and benefit from the "good" monounsaturated fats in avocados, which can help reduce your risk of heart disease. Do this twice a week to cut 530 calories.

Don't Just Sit There
The average person burns 100 calories per hour sitting and 140 per hour standing. Make a point of being on your feet for at least two hours every day, and you could slash an extra 560 calories by the end of the week. Bonus: Taking frequent breaks can help prevent your risk of developing anxiety, heart disease, or certain cancers—all potential side effects of a sedentary lifestyle.

Go Easy on the Alcohol
Remember that alcohol is a source of calories. A 12-ounce beer has 150 calories; a 3.5-ounce glass of wine, 85. A margarita packs a bigger caloric punch. Even worse offenders are creamy cocktails, such as brandy alexanders and mudslides—equivalent to drinking a rich dessert. The bottom line: If you’re trying to lose weight, stick with water. Follow these simple tricks to cut back on alcohol.

Dress Your Salad with A Fork
Prefer your salad dressing on the side? Lightly dip your fork into the dressing before stabbing your greens instead of plunging an already-loaded fork into the condiment (which picks up more) or drizzling it on top. You'll get just enough to flavor each bite and will cut about 500 calories. Another tip: Always opt for balsamic instead of Caesar to save yourself another 70 calories per tablespoon.

Say Goodbye to Soda
There are plenty of reasons to give up your soda habit once and for all. Studies have linked consumption of sugar-sweetened beverages to tooth decay, diabetes, and poor bone health. And diet soda doesn't fare much better—artificial sweeteners such as aspartame and sucralose trigger insulin, which could cause you to gain weight. Start by replacing your daily 12-ounce can with a glass of water for a week, and you'll cut 980 calories. This is probably one of the easiest and best swaps you can make.

Up Your Protein (A Little)
Research suggests that protein prolongs the feeling of fullness better than carbohydrates or fats do. Studies in Scotland, Denmark, Sweden, and England found that people who ate a high-protein breakfast or lunch were less hungry at their next meal. Protein also requires a few more calories to digest. Just don’t go overboard. Stick to low-fat protein sources like low-fat yogurt or cottage cheese, low-fat soy drinks or snacks, or thinly sliced turkey breast.

Go For A Run
Running may be one of the most efficient workouts when it comes to blasting fat. Lace up your sneakers and go for a 60-minute run at a 10-minute-per-mile pace to burn about 600 calories.

Hit the Stairs
Not a fan of long runs? Work off nearly the same amount of calories in half the time by running up and down the stairs in your home. Do this for 15 minutes, and you'll lose 270 calories. Repeat twice a week to torch over 500.

Grab A Jump Rope
We know, we know—it gives you flashbacks to elementary school gym class. But jumping rope is a serious calorie-burner that strengthens your quads, calves, core, and shoulders. Spend 20 minutes jumping rope and you'll burn 240 calories; do this twice in a week to torch nearly 500.

Snack Smart
You may think of it as a health food, but one serving of pita bread contains about 13% of your recommended daily sodium. For a healthier fix, pair hummus with crunchy red pepper slices. This fiber-filled veggie is a great source of vitamins A, C, and K, and will save you 135 calories. Do this four times a week to burn 540 calories in total.

Work Out For Just 10 More Minutes
Whether you're on the treadmill, walking around your neighborhood, or swimming laps, tell yourself to continue on for another ten minutes after you're ready to end your workout. Those extra minutes could help you shed an additional 100 calories. Repeat for five of your weekly workouts to burn 500.

Only 4 months to summer, good luck to you, and we hope you'll get to see a new you in the year of 2019!

Your Fortune in the Year of Pig

2019 is a Year of the Pig according to the Chinese zodiac, and it's an Earth Pig year. Years of the Pig include 1935, 1947, 1959, 1971, 1983, 1995, 2007, 2019, and 2031. In Chinese astrology, each year belongs to a Chinese zodiac animal according to the 12-year cycle.

“Pigs have a beautiful personality and are blessed with good fortune in life.”

Recent years of the Pig are: 1935, 1947, 1959, 1971, 1983, 1995, 2007, 2019
Pigs are diligent, compassionate, and generous. They have great concentration: once they set a goal, they will devote all their energy to achieving it. Though Pigs rarely seek help from others, they will not refuse to give others a hand. Pigs never suspect trickery, so they are easily fooled.

General speaking, Pigs are relatively calm when facing trouble. No matter how difficult the problems are Pigs encounter, they can handle things properly and carefully. They have a great sense of responsibility to finish what they are engaged in.

Pigs in the Year of the Pig (2019)
The year of one’s zodiac sign is their 本命年 (ben ming nian). It is traditionally the most unlucky year with trouble and danger lurking at every corner.

Career: Earth can absorb Water. Earth gives Water the pressure. Earth represents your career. Pig contains Water and Wood, without Earth. That implies you don't care too much about your career development at this time. You are focusing in exchanging and discussing new ideas with your partner. You enjoy the current working environment. Therefore, your career opportunity is okay. But you won't have too much career changes in the near future.
You will meet your business partners or competitors. If your current job is very busy, then your coworkers will help your heavy workloads or someone will guide you how to make your job easier. If your current job is too light and you don't have any job pressure at all, then you need to watch out your position. Someone might take over your job. If you own a business and many business opportunities make you busy, then you will find new business partners working on the opportunities together. If you are a business owner and your business is slowing down, then don't expand your business to new territory during this period.

Job Change: Earth represents you career. Pig contains Water and Wood, without Earth. Your career opportunity is not promising. You probably are not strongly thinking a new job at this moment. If you are looking for a job, you will see many peers looking for the same job. If someone is offering a new position and you don't have too much passion on it, then you can skip that opportunity.

Wealth: Water can extinguish and conquer Fire. Fire represents your money. Pig contains Water and Wood without Fire. That means you don't have significant moneymaking opportunity during this time. You need extra energy and time to earn extra income.
Fire is hard to survive in the water environment of two pigs. Both pigs will compete to own the money of Fire. That's a sign of robbery, overspending or money loss. You need to carefully invest your money. You can ask people born in year of Horse to help your money management.

Love: When a Pig meets another Pig, your social activities will increase. But Pig and Pig have only friendship, not love relationship. If you are female, the Earth represents your boyfriend or husband. If you are male, then Fire represents your girlfriend or wife. Pig contains Water and Wood, without Fire and Earth. Therefore, you probably need more time to find your love relationship.
Pig is connected to your siblings, coworkers, classmates or cousins. If you are single and looking for love, then you will see your competitors out there. You need extra courage and creativity to show your sense of humor and cordial attitude to the potential companion. You will have better chance to meet the ideal soul mate by attending outdoor social events. Also, you can try your love on people born in year of Horse or Tiger.
If you are in love, you need to prioritize your love relationship first. You can look for more romantic time with your lover to avoid someone getting into your relationship. If you are married, then you need to reserve enough time for the family to avoid quarrel at home.

Social Circle: Your social activities will be increase a lot. You will be busy to meet with your siblings, old friends, coworkers or relatives. Therefore, you have good people relationship. Many of them are interested in money topics. If someone invites you to join a business or financial investment, then you need to diligently do the homework before making the decision.

Quarrel: If you have a lawsuit, a dispute or a quarrel with somebody, then you will face a strong equal. This case will last for a long time. It will be time-consuming, labor-intensive and costly. The outcome of this dispute is unpredictable. Therefore, to reconcile with your rival is a good approach.
You can find people born in year of the Horse as your mediator. Horse and Pig have double attractive relationships. Horse can make a settlement with your opponent.

Health: When Pig meets Pig, the disappointment, self-condemnation and negative thinking might often come to your mind. You can have more outdoor activities under sunshine. Walking, hiking, jogging, cycling, sunbathing, gardening, bird-watching and fruit-picking are good outdoor events to bring back your positive thoughts.
Pig is connected to the water in the winter. When it's too cold, then you should pay attention on your kidneys, bladder and the urinary system. Strong Water is unfavorable to Fire. When Fire is too weak, then you watch out for your heart, blood, and the cardiovascular system.

General Fortune: Pig meets its gang with many similarities. They have the same target. But we don't know they are partners or competitors. Carefully dealing with people relationship and diligently managing your money investment is the top priority.

After the analytics of zodiac pig, let’s take a look at the rest of zodiacs.

Rats (Years of the Rat: 1924, 1936, 1948, 1960, 1972, 1984, 1996, 2008, 2020)
Rats will be lucky in their careers. There will be many chances for Rats to achieve their goals. Employees will have a chance to get a promotion. Rats should embrace their good opportunities.
Rat’s health prospects are average in 2019. Rats are suggested to pay more attention to keeping up an exercise routine and have a routine medical checkup.
Rats’ financial prospects are not bad in 2019. They will probably get a salary increase. In addition, Rats can look forward to being lucky with unexpected rewards.
Rat’s love prospects are not that good in 2019. Discord will happen in their love relationships and it will be hard to meet a suitable partner.

Ox (Years of the Ox: 1925, 1937, 1949, 1961, 1973, 1985, 1997, 2009, 2021)
Oxes will be under more pressure but will also earn more. They will need to persevere and be open-minded to understand the situation. They should not be too passive or they will miss out on opportunities.
Oxes don’t have very good health prospects for 2019. There could be hidden problems with their cervical vertebrae. Smoking and drinking are not recommended.
In 2019, Oxes will have good luck with money. Their salary or benefits will improve. Oxes will do well in their investments and be well rewarded.
2019 will be a lucky year for Oxes in their relationships. They will easily meet an attractive partner this year.

Tiger (Years of the Tiger: 1926, 1938, 1950, 1962, 1974, 1986, 1998, 2010, 2022)
Tigers have good career prospects in 2019, with great chances for a promotion. For employees, 2019 is a good year to build a career base. Tigers will get a lot of support from officials or management.
Tigers don’t have very good health prospects for 2019. There could be hidden problems with their digestion system. Tigers also need to be aware of their families’ health.
Tigers have good luck when it comes to finances in 2019 and also have some chances to get unexpected financial gains.
Tigers are not lucky in love in 2019. Female Tigers will fare better than male Tigers but will easily be misled when building a relationship. Male Tigers will be under pressure when communicating and the relationship will be unstable.

Rabbit (Years of the Rabbit: 1927, 1939, 1951, 1963, 1975, 1987, 1999, 2011, 2023)
Rabbits have good career prospects in 2019 with great chances for a promotion. They will be helped by seniors or leaders.
There are no serious health problems predicted in 2019 for Rabbits and they will have an easy year physically.
In 2019, Rabbits will have good luck with money with an improved salary or benefits. All investments will be profitable.
On the relationship front, it will be a rough year and there may be no good news at all for single Rabbits.

Dragon (Years of the Dragon: 1928, 1940, 1952, 1964, 1976, 1988, 2000, 2012, and 2024)
Dragons will be lucky in their careers. There will be many chances for Dragons to achieve their goals. Employees will have a chance to get a promotion. Dragons should embrace their opportunities.
Dragons don’t have a very good health forecast for 2019.
They are recommended to have their health checked regularly and exercise more.
Dragons are destined to have good luck in their finances in 2019. If you are a Dragon, you will enjoy a stable source of financial revenue.
Dragons have good prospects in love in 2019. They will be popular in 2019. It will be easy for them to settle down in a relationship with a loved one.

Snake (Years of the Snake: 1917, 1929, 1941, 1953, 1965, 1977, 1989, 2001, 2013, and 2025)
Snakes won't easily get a career promotion in 2019. The first half of the year will be a tough time for Snakes but their prospects should improve in the second half.
Although it's not a good year to get a promotion, it will be an easier year with a chance for Snakes to improve their skills and achieve more.
Snakes don't have very good health prospects for 2019. There could be hidden problems with their respiratory system. To obtain a healthier and stronger body, they are recommended to train in a fitness center.
It's not a good year for Snakes in 2019 regarding finances. They will have to do a lot of legwork with their investments to get ahead.
2019 is not a good year for male Snakes as they will encounter many competitors. For female Snakes, it's not a bad year and they will be popular. It will be easy for them to settle down in relationships with their loved ones.

Horse (Years of the Horse include 1930, 1942, 1954, 1966, 1978, 1990, 2002, 2014, and 2026)
Horses have good career prospects in 2019 with a great chance for promotion. Their work will also be relatively easy and flexible. They will achieve great progress in research publications, building their reputation, studies, and job portfolio.
Horses do not have good prospects regarding their health in 2019. They might suffer from mental strains for some time. They are advised to have health examinations regularly and to take the time to adjust their minds.
Horses have a good financial forecast for 2019. They will have good returns on their investments but still need to avoid high-risk investments and judge things on their own.
2019 is not a good year for male Horses. Female Horses, however, will be popular in 2019 and will find it easy to settle down in a relationship with a loved one.

Goat (Years of the Goat: 1931, 1943, 1955, 1967, 1979, 1991, 2003, 2015, 2027)
Goats' career prospects are unstable in 2019. Goats will endure a lot of stress in their careers and it’s not a good year to get a promotion.
Goats are not forecast to have very good health in 2019. They will be under pressure and there will be hidden problems with their stomach and gastrointestinal system. Goats are advised to do regular health examinations and to adjust their mind.
Goats’ financial prospects in 2019 are average. There is no big fortune to be made and they might even suffer financial losses.
Goats will have good prospects in love in 2019. They will have an active love life.

Monkey (Years of the Monkey: 1932, 1944, 1956, 1968, 1980, 1992, 2004, 2016, and 2028)
Monkeys will be lucky in their careers. There will be many chances for Monkeys to achieve their goals. As long as they are careful and work hard, everything will go well for them.
Monkeys’ health prospects are average in 2019. They are advised to maintain an exercise routine and have routine medical checkups. In 2019, Monkeys will have good luck with money. Their salaries or benefits will improve. Monkeys will do well in their investments and be well rewarded.
2019 will be a lucky year for Monkeys in their relationships. They will easily meet attractive partners this year.

Rooster (Years of the Rooster include 1933, 1945, 1957, 1969, 1981, 1993, 2005, 2017, and 2029)
Roosters will be lucky in their careers. There will be many chances for Roosters to achieve their goals. Employees will have a chance to get a promotion. Roosters should embrace their good opportunities.
Roosters will enjoy stable financial revenue but there is no big, unexpected fortune to be made. Roosters are destined to have good luck in their finances in 2019.
Roosters' love prospects are good in 2019. They will easily meet an attractive partner this year. Female Roosters will have more luck than male Roosters.
Roosters are not lucky with their health in 2019. People born in a year of the Rooster are typically active and enjoy sports, such as hiking and swimming. Therefore, Roosters should take more exercise to strengthen their bodies.

Dog (Years of the Dog include 1934, 1946, 1958, 1970, 1982, 1994, 2006, 2018, and 2030)
2018 is classed as an Earth Dog year.
Dogs' career prospects are average in 2019. Dogs are ambitious but it will not be easy for them to get a promotion. Therefore, they are advised to focus on their current work.There are no serious health problems predicted in 2019 for Dogs.
Dogs are advised to pay more attention to maintaining an exercise routine and to have routine medical checkups.
Dogs' financial prospects are not bad in 2019. They will probably get a salary increase. In addition, Dogs can look forward to being lucky with unexpected rewards. Dogs like to gain benefits by using strategies.
Dogs' love prospects are lucky in 2019. Dogs are likely to meet a nice person who will reciprocate their feelings. Sometimes, however, they might have conflicts with their partners.

The Greatest Football Team in Hangzhou 解锁新技能?美式橄榄球了解一下

It was a rainy day on April 10th, 2015 when Jake Silbert and Seydi Yougo Ba, two passionate football enthusiasts got together to discuss their plans for a new football team right here in Hangzhou. Two days after that fateful meeting, the Hangzhou Generals had their first ever practice. Fast forward three years and the Hangzhou Generals are one of the twenty teams in the American Football League of China (AFLC). The Generals just had their first ever official league game versus the Wuxi team and even got their first W in that game. 

Football preparation is crucial for the players and coaching staff. This group takes practice seriously. The drills are fast paced and highly intense. At Hangzhou Jiayang Football field (佳杨体育足球场) they practice on brand new AstroTurf every Wednesday night from 8 p.m. to 10 p.m and Sunday morning from 9 to 12. The fee to join the team is 300 RMB for three months which helps cover field costs and practice and equipment. Beginners first learn the basics, then after the two months of player evaluation the coaches will decid which position is suitable for their skills. It is approximately 3000 RMB for the full equipment set which includes a helmet, practice pants, team jersey, shoulder pads, football cleats, and gloves.

 

Off the field, two highly qualified training coaches conduct Saturday morning workout sessions from 9 a.m. to 12 p.m. at Enjoy Fitness, located at the sports training center on 201 Kai Xuan road. The trainers can help to create the right workout program for you and your position.

The Generals philosophy is to be a tough family. Team Members are taught to grow as a group, not as an individual. Seydi once said in a huddle, “I love you all and I hope you love each other”. The players still say that in the huddles now. They comprehend that football is a rough sport, so everyone needs to be as tough as possible. If a player needs to leave the Generals, Seydi really hopes that they can remember the positives of being a General. The Generals are made of players from America, Cameroon, China, Congo, France, and the Ukraine.

 

When Seydi was asked what’s the three-year plan for the organization, he said confidently ‘to win a championship.’ I felt the seriousness in his tone, this coach means business. He understands that they need to keep raising the bar. They want to be the most competitive team in the league.

Seydi and YOUGO SPORTS are making an impact in youth football right here in Hangzhou. Together they operate American football programs. Four years ago, opportunities for young children to play American football were close to none.  Now, children from all ages are getting the chance to be more active and meet new friends from different parts of the world just by playing youth football. Seydi realizes the challenge here, but to him if it is easy, then it is not worth doing. He feels that kids need to be involved in sports, and they must understand how their bodies work.

 

Q & A with Seydi  
More Hangzhou (MHZ);  Seydi (S)

 

MHZ: What drives you to put so much energy into what you are doing? How do you remain on task? 

S: Always improve, a lot of hard work. I must stay focused. People only compliment you when they see results, but I didn’t hear anything when I was in the dirt. Now that the team is growing, people on the outside want to take it more seriously. They see us growing and constantly raising the bar. I need to be patient. I want to help more people and help the community, grow the city and get people together.

MHZ: Tell us a little about the interactions with the fans. Every time there are pictures it is noticeable that the Generals have a good number of supporters.

S: It makes me happy. It makes me proud. A Hangzhou TV program is going to start making a documentary about us and more people will see us and that bring more awareness to the Generals. This means more excited families, friends, and children. More people will be involved. When people bring their kids, it gives them options. It is good for everyone.

MHZ: Explain your journey, you must’ve gotten into sports somehow. What got you into sports and eventually into being one of the founders of the Hangzhou Generals?

S: I grew up in Senegal for many years. I loved sports, swimming, horse riding, and martial arts. I love contact. When I got older I got more into boxing such as Chinese boxing and Thai boxing. I then went to France for school where I got a degree in sports. My brother was also in France playing football. That was the first time I saw the sport. I wasn’t into basketball or soccer. So, I thought I could learn football to play with my brother. Unfortunately, because of bad timing, him and I would not be able to play together, so I didn’t sign up in France.  I eventually started to learn more about sports management. I was in Shanghai for two years. I was looking for a team sport and found the Shanghai Warriors, I eventually got a good job offer in Hangzhou and decided to move to Hangzhou. At the time American Football in Hangzhou was just emerging, and that is where I met Jake. After some time we discussed starting a team.  

MHZ: You being the friendly person that you are and one of the most competitive coaches around, how do you balance coaching and friendship? Because you guys often train together, but you often spend time together off the field.

S: The players understand that I am one of the leaders and coaches on the team. On the field they respect me as a coach. They understand the difference. They know our relationship on and off the field won’t conflict.

MHZ: I am going to mention a couple of players on the roster, please tell me what pops in your head first. 

Charles

S: Fast. One of the first players from the start. I think he is the only player who has been here forever and still doesn’t have his own gear. He is amazing though. What he does on the field is spectacular. He is a great guy for the team. He is always smiling and chanting. I am glad to have him on the team.

Danyil

S: He is focused. He does everything he can to reach his goals. Good athlete. Understands the game. We need more people like Him.

Li Han Tao

S: Puts in so much work. He was shy at first. When we first offered him to be a captain he was humble, so humble. He does a great job, he shares everything. In a game he is the first guy on the ball. Defence and offence. He has that natural desire to coach other people. Always wants to get better, he wants to help any way he can. He helps recruit and helps spread the awareness of our team. We need more people like that. He made the difference to get the ball rolling with our team. He brings so much energy. He now does the team huddle chants. Just a great leader.

Jake

S: First thing that comes to mind is coach. I called him coach first time I met him. He was my first football coach. I slowly got to know him better and better. He started off as my coach, then teammate, and finally my brother. Great guy. I want him to come back. I know he wants to come back. Jake is the reason we have the team. He has helped pioneer development of football in China. He helped Hangzhou and Wuxi. He has had a huge impact growing the sport and bringing people together.

Xiang Wei Yang

S: She is the only female captain in China. She is one of our trainers. She plays cornerback and she is a beast.

MHZ: Sports in Hangzhou is growing. How do you feel of the current level of sports in Hangzhou? 

S: Hangzhou sports market is growing, and that’s good because the city needs more sports teams, sporting goods shop, and sporting events. Hopefully Hangzhou keeps building sporting facilities and fields. It will create more jobs. It is an interesting time. Hangzhou is going more international. Hangzhou will probably soon be on Shanghai’s level. The city wants to attract more foreigners here, so by having more sports and qualified individuals it will be great for Hangzhou.

These Can Give You A Fit Body

If you're reading this right now, you're probably in the market for a heart-thumping, blood-pumping, balls-to-the-wall workout. And, friend, we've got you covered. We're all about helping you get sweaty in pursuit of your goals, whether that means getting stronger, hitting a new PR, or losing weight. But let's be real for a second here: The tricky thing about weight-loss workouts is that they're kinda, sorta... a myth. Don't get me wrong—if you're trying to lose weight, a solid exercise regimen should be part of your plan. It just can't be the only part.

Here's the thing: Working out isn't enough on its own to make weight loss happen. There's so much else that goes into weight loss and body fat loss; in fact, exercise isn't even technically necessary in many cases. If you want to lose weight—and it's totally cool if you do and totally cool if you don't—adopting healthy eating habits has got to be step numero uno. To get technical, you need to create a calorie deficit, which means using more calories in a day than you consume—and the consumption part plays a much bigger role in that than burning calories in the gym, or while carrying your groceries home, or any of the other myriad ways you put your muscles to work each day. Other lifestyle habits, like sleep and stress management, and health conditions (think thyroid issues, to name just one of many) also affect your weight. Point is, weight loss is a complicated and extremely personal journey that doesn't look or work the exact same way from one person to the next.
Anyway, we are going to introduce a few quite efficient workout, if you have nothing planned for your National holiday, then why not use this time to start a new habit?

Boot Camp

For a workout that's going to keep your metabolism elevated, turn to boot camp, as these classes combine two of the most effective styles of training: interval and resistance. You'll perform exercises, some more cardio-focused and others strength-focused, full-out for short bursts of time, coupled with short periods of rest. But if it's your first time going to a boot camp class, speak up. A good instructor will help you determine when you need to crank up the weight or intensity (tip: if you can cruise through 10 reps without any trouble, it's too easy), keep your form on par, and can always provide a modification for any move that might be too tough or irritates an injury.

 You can do it in these places:
Zhan Training Gym 战健身训练馆
Add: 001, East side of the Dragon Stadium (next to Kedi grocery store) 黄龙体育中心东看台001号
Tel: 8738 1024, 177 6713 4643

CrossFit Xihu 
Add: B1/F, Dragon Hotel, 2 Hangda Road 杭大路2号黄龙饭店B1层
Tel: 156 0653 6363

Boxing

At its essence, boxing is really another form of interval training. But it also makes you feel freaking badass. Here's the trick to remember: It's a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you'll use muscles that are typically ignored in other workouts (hey there, obliques). 
It's best to log this type of workout in a class, it's crucial for beginners to learn proper form from an instructor who can help keep your intensity level high. But if you want to brush up on your skills at home, try this beginner-friendly video from Milan Costich, or P90X home MMA workout.

You can do it in these places:
CrossFit PUNCH 拳击综合训练馆 
Add: 4/F, Building 2, Joy Park, 153 Wuchang Avenue 五常大道153号西溪乐天城2号楼4楼
Tel: 8619 2681

MMA Boxing 竞界格斗 MMA综合格斗馆 
Add: 604 Jinsha Avenue, Xiasha 下沙金沙大道604号(张弛射箭馆对面)
Tel: 137 7738 7873

Crossfit

There's a reason CrossFit has become such a booming part of the workout industry—it works, so long as you don't overdo it. Workouts are varied—you may be doing anything from kettlebell swings to rope climbs and box jumps to front squats—and the routines are designed to be short and intense. The most important thing to find when looking for the box (CrossFit slang for "gym") that fits you best: a well-informed coach who can explain and modify the moves, and make sure that you don't push yourself to the point of injury. Here are a few things to keep in mind before every WOD.

You can do it in these places:
Crossfit Qiantang 
Add: 102, A2, 1138 Park, Fenghuangshanjiao Road 凤凰山脚路7号凤凰御元艺术基地1138园区A2-102
Tel: 150 5712 3112

CrossFit Unicorn麒麟综合训练馆 
Add: Inside Huancheng Sports Center, Huaide Street, Binjiang 怀德街怀诚体育运动中心
Tel: 8779 7269

CrossFit DPlus 
Add: 706 Fengtan Road 丰潭路706号
Tel: 8721 0221

Reebok 1030 CrossFit 
Add: A304, 3/F, Gran Canal Place, 58 Lishui Road 丽水路58号远洋乐堤港3楼A304
Tel: 5626 0377

Rowing Machine

The burn: 481-713 calories/hour (at 150 watts, which you can check on the machine) 
The bonus burn: To get maximum torching power, row in super-fast one-minute intervals (150 watts), and take 30- to 60-second active rest periods by alternating between squats, pushups, and planks.  (This high-intensity rowing workout will get your heart racing.)
Most of Crossfit boxes all have rowing machines.

You can do it in these places:
Oakwood Residence Hangzhou Fitness Center 奥克伍德国际酒店公寓健身中心 
Add: 28 Jiaogong Road 教工路28号
Tel: 8899 3131

Oteamfit/Oteamfit 私人运动空间/太极武场 
Add: Room 605, Building B, Huarun Mansion 华润大厦B座605室
Tel: 157 1578 8529

Swimming

If you can't stand the thought of running, or just want to work out without a ton of pounding on your joints, do a few laps in the pool. It's a low-impact exercise that will work all of your major muscle groups. As with most workouts, it helps to go in with a plan. Try this one: Tread water for as long as possible by standing upright in the deep end and using your arms and legs to stay afloat. Then rest for two minutes. Now swim 10 sets of 100 meters (that's back-and-forth lap in an Olympic-sized pool), resting for one minute in between sets. By the time you climb out of the pool, your muscles will be pleasantly worn out.

You can do it in these places:
Oakwood Residence Hangzhou Fitness Center 奥克伍德国际酒店公寓健身中心 
Add: 3/F, north building, 28 Jiaogong Road 教工路28号北楼3楼
Tel: 8899 3131

Physical Fitness & Beauty Center, West Town InTime Branch/舒适堡健身中心, 城西银泰店 
Add: 7F001A/7F001B, Building 3, InTime Mall, 380 Fengtan Road  丰潭路380号城西银泰城3幢7F001A/7F001B
Tel: 2899 8996, 2888 8878

If you have a tight budget to spend on the equipment or membership, don’t use that as an excuse, there are many other ways to do your workout. Here are some really simple and easy ones, everyone can do.

Running

All you need is a pair of sneakers before you head out the door. But if weight loss is the name of your game, the lackadaisical head-out-for-a-light-jog style of running isn't the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. "Running up hills forces you to work your glutes and legs—two of your body's biggest muscle groups—even more, which requires smaller muscle recruitment and more energy expenditure. As noted earlier, the more energy you're using, the brighter that calorie-burning fire burns. But proper form here is key. Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body, keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket. And try not to let your arms cross over your body—that'll just waste the precious energy your muscles need. If you're training indoors, here are a few fat-burning treadmill routines to get you started. 
Try it: You can do these 4 fat-burning workouts on a treadmill. Or you can take them outside if you'd like—for incline work, just fine a good hill.

Tabata

If your biggest excuse for skipping a workout is being crunched for time, Tabata is your dream come true. It's designed to be four minutes of high-intensity interval training that consists of 20 seconds of all-out effort, followed by 10 seconds of rest, repeated eight times. And you can use this protocol with any number of different exercises. You'll spike your metabolism and heart rate in four minutes, but it is to be warned against making this time frame a habit if you're trying to lose weight. Your body will quickly adapt to that interval, and you'll need to increase the volume or intensity to continue getting a benefit from it. To do that, you have to extend your session to 20 minutes and following the same format. Simply pick four exercises—think jump rope, squats, mountain climbers, and squat jumps—then do each for 20 seconds as hard and fast as you can (while maintaining proper form, of course), then recovering for 10 seconds and 10 seconds only. Repeat for eight rounds on that one move (so, four minutes of work) before resting for one minute and moving on to the next exercise.

Jumping Rope

It's time to kick it back to the good ole' days of P.E. class, when you first learned how to swing a jump rope. This tool is cheap, portable (it'll fit in the tiny parts of your suitcase!), and can be used just about anywhere. After just a few minutes you will feel your heart rate racing! 
Here's a speedy routine to try:
1. Warm up with a light 3-minute skip with the rope
2. Do 100 traditional jumps (both feet leave the floor at the same time, and no extra hops in between)
3. Once you finish, immediately do 100 jump rope sprints (think regular jumping rope but at an even quicker pace)
4. Repeat steps 2 and 3, but follow this format: 50/50, 21/21, 15/15, 9/9
5. If you want more, work your way back up the ladder until you reach 100/100 again Oh, and whatever you do, don't do it barefoot. Few things compare to the pain of missing a skip and smacking the tip of your toe with a jump rope. Noted. You can do this entire sequence mock-style, though, if you don't have a rope handy.

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